HYROX has exploded in popularity - but what is it, and why is everyone talking about it?

Blending endurance, strength, and functional fitness into one high-energy race, HYROX is designed for everyday athletes who want a serious challenge without the complexity of traditional competitions.

Looking for the lowdown? HYROX coach and Village Health & Wellness Club Manager, Lee Clayton, breaks down exactly how it works, who it’s for, and why it’s become one of the fastest-growing fitness events in the world.

HYROX: At a Glance

• HYROX is a hybrid fitness race combining running with functional strength exercises in a structured, competitive format.

•  It’s designed for everyday gym-goers, sitting between endurance racing and strength training without complex technical lifts.

•  The event lasts around 60-90 minutes, testing stamina, strength, and mental grit through sustained effort rather than intervals.

•  HYROX is easy to measure progress in, with fixed workouts and divisions that make each event feel like a true race experience.

•  Its accessibility, clear structure, and repeatable challenge have made HYROX one of the fastest-growing fitness events worldwide.

What is the HYROX Race? 

The official HYROX race is a global fitness competition that consists of 8 gruelling “functional” exercise stations, with a 500m run thrown in between each section.

The stations include 1000m on the ski erg, a 40m sled pull, 40m sled push, a 1000m row, 100m sandbag lunges, 80m burpee broad jumps, 200m farmer’s carry and 75 wall balls. 

Aim to complete within the fastest time possible!

What Does HYROX Stand for?

HYROX is a brand name created from:

• HY = hybrid (running mixed with functional strength exercises)

• ROX = rocks (strength)

Why is HYROX Suddenly So Popular?

HYROX filled a gap that most people didn’t know existed - something in-between strength training and endurance racing. It’s super structured, competitive and easy to do time and time again.  

It’s also really easy to see whether you’re progressing from event to event and it really does feel like an event - not just a workout.

Is HYROX Harder Than an IRONMAN Race?

Whether it’s harder or not depends on what type of exercise you find easiest. Here are the main differences that can make one harder than the other: 

Can You Drink Water During HYROX?

Yes - it’s recommended that you do! There are hydration stations around the course.

How Do You Prepare for a HYROX Event?

To prepare for HYROX successfully, you need to train across three key areas: running endurance, functional strength, and the ability to sustain effort under fatigue.

That means combining regular running with gym-based workouts like sled pushes, lunges, wall balls, and high-rep strength movements - all while practicing how to transition smoothly between exercises. For a step-by-step guide on how to build your routine, check out our comprehensive guide to HYROX workouts. 

A good way to test yourself before race day is to attend a HYROX SIM event, a realistic race experience in a controlled environment that can help you identify your strengths and weaknesses.

What Happens in a HYROX SIM?

A HYROX SIM (Simulation) is a practice event mimicking the full HYROX race, allowing you to experience the race format, test equipment, and understand how your body handles the transitions between running and taxing exercises. 

If you’re keen to tackle our HYROX SIM, you can enter solo, or tag team it with your bestie in the Doubles section. Save your spot online here.

A few weeks before the date, we’ll email you your official start time (keeping things moving along nicely if we control the flow!)

On the day, we’ll ask that you arrive in good time to warm up, ready for your start time. You’ll be assigned a marshall who will follow you through the race, checking your tekkers in line with the rule book and recording your completion time. 

Afterwards, you’ll no doubt be ready for a wind down, so feel free to hit the whirlpool or take a cool swim to soothe those muscles!

How Long Do I Need to Train for the HYROX SIM?

If you’re already reasonably fit, training three times per week for 4 weeks should get you into good stead for the race. Though how much you want to win will determine how hard you go at it on the training!

Most people train for the main HYROX events, for up to 2 months beforehand, to ensure they are at their peak performance when it comes to strength and endurance. 

First timer? Don’t come to win, just have a go!

Is HYROX Harder Than CrossFit?

Again, it depends on what you find hard. CrossFit requires more technical lifting while HYROX requires more endurance.

Here are the main differences that make one harder than the other:

Not sure which is right for you? Find out in our full breakdown of HYROX vs Crossfit.

How is HYROX Different from CrossFit?

Both HYROX and CrossFit are workouts that pack some seriously high intensity. However: 

•  HYROX features a lot more running (a 1k run in between each of the 8 elements), which let’s face it, anyone can do, no matter how slow you go.
  
  
• CrossFit workouts involve more advanced moves that require a little more practice to perfect. Think, walking handstands, push-ups on the gymnastic ring and double unders rope jumping.
  
  
• Competition wise, HYROX events always follow the same format. CrossFit, you’ll need to master several movements beforehand, as you won’t know exactly which ones you’ll be required to nail until a few hours before the event.

There’s been a surge in CrossFit gyms cropping up, specifically designed for CrossFit enthusiasts, featuring more specific bits of kit.

Whereas, you can train for HYROX at your local gym, or even better, an official Training Club like ours. 

Is HYROX a Form of HIIT?

Not really - it’s more like an endurance race. The main difference is that HIIT training involves short bursts of high-intensity exercise followed by rest, whereas HYROX is more about sustained effort over time, without the set times for rest in-between. 

How Long Does HYROX Take to Complete?

The best of the best often complete the race in under an hour, though consider your race, an opportunity to beat your personal best. There's no set time you're given to finish, just complete the course as fast as you can.

The average race times are 1h 35m for the men and 1h 38m for the women. But remember... the 'average' HYROX contender tends to be way more physically fit than the average person!

What Are the 8 VILLAGE X HYROX SIM Exercises?

You’ll start with a 500m run, with additional runs in between each of the following elements:

• 1000m ski
• 40m sled push
• 40m sled pull
• 80m burpee broad jumps
• 1000m row
• 200m farmer’s carry
• 100m sandbag lunges
• 100 dumbbell thrusters

How Heavy is the Sled in HYROX?

Sled weights depend on your division (Open, Pro, Doubles, Relay) and gender category. 

How Heavy Are Lunges in HYROX?

The lunges in HYROX are performed with a sandbag of varying weight depending on your gender and division:

Can You Do HYROX Without Any Previous Training?

You could give it a good crack, though we wouldn’t recommend it. Even the best athletes would feel the strain heading into a HYROX race with no prep. 

Get involved in HYROX classes at your local Village Health & Wellness Club, to develop in the key areas you’ll need to tackle the race. 

Combine regular classes with stints on the gym floor to get yourself comfortable with the kit, such as the ski erg, sleds and rowers.

How Much Does it Cost to Enter the VILLAGE X HYROX SIM?

For members, no charge. For non-members, the fee is £25 per individual entry or £40 per double. Stick around for a while afterwards and enjoy the gym, have a swim… if you love us enough to become a member, we’ll knock the entry fee off your first month’s membership.

What Would I Win?

Other than the kudos of being crowned HYROX SIM champ, every individual male, female and double will bag themselves a 6 month Village Gym membership (1st place), a 4 month membership (2nd place) or a 2 month membership (3rd place).

Is HYROX Good for Weight Loss?

Any form of exercise is great for weight loss, providing you’re burning excess energy. HYROX classes are designed to push your strength and endurance levels to the max, so they work as a great calorie-torching tool if weight loss is on your radar.

What About Strength?

If you train hard, you'll smash your strength goals and your HYROX prep in one hit. Training for the event involves a lot of lifting, working on upper body strength and focussing on building lean muscle. So, signing yourself up for HYROX is a sure fire way to give your strength a boost.

What Do You Wear to HYROX?

For HYROX, we recommend wearing light, breathable fabric, designed to wick sweat away from the body, to keep you cool and comfortable.

Don’t rock up in brand new trainers unless you have tested them out - you’ll be in enough pain to want to throw blisters into the mix! 

Ladies, we recommend bringing hair ties or sweat bands to keep those locks from running loose.

How Do I Register for the VILLAGE X HYROX SIM?

To give a HYROX SIM a go, you can register via our HYROX Training Club page.

Say hello, and if you’re not a member, one of our team will give you a call to take your payment. Then it’s time to dust off those trainers, get your training started and we’ll see you there…